2 tablespoon (medium) of Unsweetened Peanut Butter (32 g) has 189 calories. That works out to 590 calories per 100 g. It contains 5.9 g of carbs, 8.2 g of protein, 15.8 g of fat and 2.6 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.

What is Unsweetened Peanut Butter?

Unsweetened peanut butter is made by grinding roasted peanuts into a thick spread, with no added sugar. Its flavour is nutty and gently roasted, with a natural sweetness; the texture may be silky or slightly grainy. If oil separates on top while it sits, simply stir it back in.

It is commonly spread on toast, stirred into porridge or blended into smoothies, and pairs well with banana or apple. It provides protein, fibre and plenty of fat, making a little go a long way. For a lighter snack, use a thin spread on fruit or toast rather than adding it generously to several dishes.

Unsweetened Peanut Butter Nutrition Facts

Selected: 100 g

590

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

25.5g

· 51% DV

Fat

49.5g

· 63% DV

Fiber

· 29% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 16% · Fat 72%

Unsweetened Peanut Butter Vitamins & Minerals

Vitamins

13.5mg · 84% DV

Biotin

18µg · 60% DV

Vitamin E

8.3mg · 55% DV

0.45mg · 38% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

370mg · 53% DV

Magnesium

168mg · 40% DV

How Nutritious Is Unsweetened Peanut Butter?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Unsweetened Peanut Butter Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Unsweetened Peanut Butter

To burn the 590 calories in 100 g:

🚶

146min

Walking (5 km/h)

🏃

60min

Running (8 km/h)

🚴

80min

Cycling

🏊

69min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Unsweetened Peanut Butter Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Unsweetened Peanut Butter Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Unsweetened Peanut Butter Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Unsweetened Peanut Butter Fat Profile

SATURATED

9.5g

MONOUNSATURATED

24.5g

POLYUNSATURATED

14g

⚖️

Omega 6:3 ratio 1350:1

Above the ideal 4:1 (1350:1).

Compare Unsweetened Peanut Butter

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Unsweetened Peanut Butter vs Peanuts23 kcal more per 100 g

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Unsweetened Peanut Butter vs Walnut64 kcal fewer per 100 g

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Unsweetened Peanut Butter vs Almond11 kcal more per 100 g

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Unsweetened Peanut Butter vs Sunflower seeds6 kcal more per 100 g

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Foods Similar to Unsweetened Peanut Butter

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Unsweetened Peanut Butter

Is unsweetened peanut butter actually sugar-free?

Unsweetened peanut butter has no sugar added, but peanuts naturally contain a small amount of sugar. Check the ingredients: a jar listing only peanuts is a simple no-added-sugar option, while some versions also include salt or oil.

Why does oil separate in unsweetened peanut butter?

Oil separation in unsweetened peanut butter is normal because the peanuts’ natural oil can rise to the surface. Stir it thoroughly from the bottom before serving; separation alone does not mean the jar has spoiled.

Should unsweetened peanut butter be refrigerated after opening?

Unsweetened peanut butter usually does not need refrigeration; a cool, dry cupboard away from sunlight works for many jars. Chilling can make it firmer and harder to spread, so follow the storage directions on the specific jar.

How long does unsweetened peanut butter last after opening?

The usable life of unsweetened peanut butter after opening varies by brand, ingredients, and storage conditions. Follow the jar’s date and storage directions, use a clean, dry utensil, and close the lid tightly after each use.

What is the difference between unsweetened and regular peanut butter?

Unsweetened peanut butter has no added sweetener, while many regular peanut butters contain added sugar or other sweeteners. Both are made primarily from peanuts, but added salt, oils, and texture can also differ between brands.

Is unsweetened peanut butter good for weight loss?

Unsweetened peanut butter can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its protein and fat can make a snack more filling; measuring a serving helps prevent adding much more than intended.

Can people with diabetes eat unsweetened peanut butter?

People with diabetes can often include unsweetened peanut butter because it has no added sugar and is not a sugary spread. What you eat it with still matters, especially bread or fruit; ask your diabetes care team how it fits your individual plan.

Can you bake with unsweetened peanut butter?

Yes, unsweetened peanut butter works in cookies, bars, sauces, and other recipes. It may make baked goods less sweet than versions made with sweetened peanut butter, so adjust the recipe’s sweetener rather than assuming the two products behave identically.

How do you make unsweetened peanut butter at home?

To make unsweetened peanut butter, process roasted peanuts in a powerful food processor, stopping occasionally to scrape down the sides. They first become crumbly, then form a thick paste and finally turn creamy as their natural oils are released.

Can dogs eat unsweetened peanut butter?

Dogs can have a small amount of unsweetened peanut butter if it contains no xylitol, which is toxic to dogs. Read the ingredients every time, since recipes vary, and treat it as an occasional treat rather than a regular part of their diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026